Deep Relaxation For The Body, Mind & Soul

You All right,

So make yourself nice and comfortable,

Giving yourself a wriggle,

Lying on the ground,

Wiggling the fingers and the toes,

And then take a deep breath in through the nose and out through the mouth.

Take another deep breath in and exhale through the mouth.

This time take a deep breath in through the nose and then take a really long exhale out through the mouth,

Slowly,

Slowly,

Slowly exhaling all the air out,

Pausing at the end of the exhale and then take a deep breath in.

Pause at the top of the inhale,

Bring a smile to the face,

Big smile,

Big cheesy smile,

And then exhale release,

Release the breath and melt down into the air.

And then just take a couple of nice easy breaths,

Maybe there's still a couple of deep breaths in you that want to come out.

Maybe you want to come into the Ujjayi breath.

Or simply just breathe your natural breath as it comes and just let your breath settle.

And then with each exhale,

Just give the body permission to relax.

Invite that feeling of heaviness as the body relaxes and the tensions release out through the fingertips and the toes.

Notice the sensation of the ground beneath you,

Of the mat or the bed,

But feel the ground beneath you on the backside of the body.

And then as you exhale,

Dissolve your body into the ground.

Just take a moment here,

Feeling that connection with the earth.

Bringing in a sense of gratitude for being able to relax your body and forgiving yourself this time where you don't have to be anywhere,

You don't have to do anything.

This is simply your time for deep breaths.

Now bring the awareness to your ears.

Like a radar,

Just scan the area around you and pick out any sounds coming from really far away.

Like a radar scanning around you.

And if you come across a sound,

Recognize it and then move on.

Just like a radar.

Not bringing any importance or significance to any of the sounds,

Just noticing and moving on.

Noticing and moving on.

And then bring your awareness to the sounds in the room that you are in.

Again,

Noticing and moving on,

Scanning like a radar with no attachment to any of the sounds.

And as you scan the room,

Become more and more okay with the sounds.

And then bring the awareness to the point inside the mind between your ears.

So bringing that focus inside of the body.

And just notice any internal sounds,

Maybe the sound of the heartbeat,

Sound of the breath,

Sound of the blood.

And then from this center point,

This point in between the ears,

Look forward out through the third eye,

As if you're looking into a cinema screen.

Just visualize the room that you are in.

Visualize the walls,

The ceiling,

The furniture,

Visualize the ground.

Visualize yourself lying on the ground.

Just notice how peaceful,

Notice how peaceful and colorful you are lying on the ground.

And knowing that the body is safe here,

Well protected,

Very cared for.

You lay the body to rest.

And you bring yourself back inside the body,

Into the third eye,

Into the soul.

And we surrender the body completely down into the earth.

Surrender the body,

Sinking it deeper and deeper.

Relaxing the fingers,

The backs of the hands,

The palm of the hand.

Relaxing the wrist and the lower arm.

Relaxing the whole of the left hand and lower arm and the elbow.

Relaxing the top of the left arm and the left shoulder.

Allowing the whole of the left arm to relax.

Then come to the right side,

Relaxing all the fingers and the thumbs,

The back of the right hand,

Palm of the right hand.

Relaxing the right wrist and the lower arm,

The elbow and the upper arm.

Relaxing the right shoulder.

Allowing the whole of the right arm to relax.

Then relax the right shoulder,

The right side of the ribs and the waist,

Coming down to the hips.

Relaxing the right thigh bone,

The knee,

The shin bone and the calf muscles.

Relaxing the right ankle,

The sole of the foot,

Top of the foot.

And then releasing all tension out through the toes,

Maybe wiggling the toes.

Allowing the whole of the right side of the body to relax.

Relaxing the whole of the right side.

Then coming to the left side of the body,

Relaxing the left shoulder,

The ribs,

The left waist,

The left hip.

Relaxing the top of the thigh,

Bottom of the thigh,

The left knee.

Relaxing the shin and the calf muscle.

Relaxing the ankle.

Relaxing the top of the foot,

Sole of the foot.

Then releasing all tension out through the toes,

Maybe giving the toes a little wiggle.

Relaxing the whole of the left side.

Whole of the left side,

Relax.

Then come to the base of the spine,

Relaxing the tailbone,

Base of the spine,

The back of the ribs and the middle of the spine.

The top of the spine,

Coming up into the shoulders,

Relaxing the chest.

Then relaxing the top of the tummy,

The belly button,

The lower abdomen.

Relax the organs,

Relax the stomach,

The kidneys,

The liver,

The intestines.

Relax the whole of the top side of the body,

Relaxing down into the back side of the body.

Then lastly,

Come to the back of the head,

Relaxing the neck,

The back of the head,

The top of the head,

Coming down to the forehead,

Relaxing the eyebrows,

The eyelids,

All the little muscles around the eyes.

Relaxing the cheekbones and the jaw,

The tongue,

The teeth and the lips,

Allowing the whole of your face to relax,

The whole of your head to relax,

Allowing the whole body to relax.

And with this deep sense of relaxation,

The body falls deeper and deeper into the air,

Moulding and falling and dissolving into the arms of Gaia,

As if you are being cradled in her hands.

She holds you as you melt into her nurture,

Into the nurturing force.

And here you are safe,

You are held.

And from this place,

We let the body rest.

Come into the third eye and visualize whether that be in colours or in images,

Whichever way works for you.

Visualize yourself sitting on a cloud,

Sitting on the cloud rising up above.

As you look down,

You can see yourself there,

Resting safe.

You come back to that beautiful cloud and you allow the cloud to lift you up,

High up into the sky.

You look down upon the earth in all its beauty.

And this is where we lay the mind to rest.

From this place up high up in the sky,

We rest air.

We allow the mind just to settle into the clouds,

Like we settle into a nice,

Comfy,

Cozy,

Warm bed,

Knowing that you will come back to it.

Now the mind is at rest.

You take yourself up even higher,

Your true self.

Your true self lies higher and higher and higher.

The blue skies turn into the darkness of space until you are surrounded by darkness.

And this darkness brings a sense of familiarity,

Infinite possibility.

Your soul has come home.

And from here you allow yourself to dissolve,

To expand.

And you notice all the stars around you.

These stars,

They are your support,

Your angels,

Your ancestors.

They're glistening all around you,

Letting you know that it is safe for you to expand in whichever way that feels right for you.

Let yourself free.

And if you find that your mind has come up from the cloud to join you at any moment,

Know that all you have to do is place the thought,

Place the mind back on that cloud and come back up into space.

Come back up into ether.

Notice if you can feel anything holding you back.

Maybe there is a sensation that you feel is holding you,

Keeping you static.

Just observe that feeling.

And then come back to your center and look far into the distance.

As we acknowledge the sensations,

As we acknowledge the thoughts,

We only give them a moment.

We accept them and then look into the distance of space,

Looking far,

Far into the depth of the emptiness in front of you.

The more that you look forward,

You start to realize the amount of infinite possibility that lies ahead also lies behind you.

So just feel into that space behind you.

It's always as if you're leaning back into that infinite space,

Supported by all things past.

And then notice that space to the left of you,

Supported by all things feminine.

And feel that space to the right,

Supported by all things masculine.

And as you stand there in infinite space,

Surrounded by infinite possibility,

Yet infinite emptiness,

You are fully supported by all polarities.

With that support known,

Open yourself up from the crown.

Allow your infinite light to radiate from within.

And equally,

As you open yourself up to shine your light,

You open yourself up to receive.

Let that light shine down,

Shine through you,

Become a part of you.

Let that light guide you.

With no need to ask any questions or to do anything.

Simply give you a light and simply open yourself up to receive,

To receive ether,

To give light.

Let that light guide you.

Let that light guide you.

Let that light guide you.

Let that light guide you.

Let that light guide you.

Now that we have filled ourselves up,

You are allowed and felt what it is to give our light out.

We bring ourselves back into our center.

With a beautiful sense of gratitude for this space,

This time,

For all that you have given to the world and for all that you have received.

And with that sense of love and gratitude,

You bring yourself down from space,

Down from the darkness into the blue skies,

Coming back down to the clouds.

We pick up the mind,

Almost with a sense of cleansing.

Mind feels rested.

Soul is wanting to work with the mind as it comes back together.

And then with mind and soul working together,

You bring yourself back down into the body,

Coming back down to the room that you are in.

Mind,

Body and soul come together.

As mind,

Body and soul come together,

Start to bring your awareness back into the room,

Wiggling the fingers and the toes.

Take all the time you need.

I'm going to chant a closing mantra just to end the practice.

Take as much time as you can.

Namaste.